Practical Pranayama
Mascari, Brooke. June 17, 2024
Coherence Breathing is a very simple breathing technique in which the length of your inhalations and exhalations will follow a set ratio.
This pranayama technique has been shown to offer a variety of healing benefits, including:
Reduced inflammation
Strengthened immune system
Decreased anxiety and depression
Improved sleep
Increased resilience
Coherence breathing is recommended for all dosha and personality types. In other words, it offers great benefits to everyone!
For this effective yet simple pranayama practice, you can take a seated position or lie down on your back. The important thing is to be comfortable.
When you've found a comfortable position, relax your eyes downward with a soft gaze and find your natural breath. Allow your body to relax and feel safe. Close your eyes if you are comfortable with that.
Place your hands on your belly. When you begin the breathing exercise, your belly rises with the inhale and falls with the exhale.
When you are ready, inhale through the nose to a count of four, then exhale for a count of five. Repeat for 8-10 rounds.
Once you practice coherence breathing regularly, you will find that simply taking a few coherence breaths will help you immediately calm your nervous system whenever you feel stressed or anxious.
Please note: we recommend sitting for 2-3 minutes after the practice before resuming activity.
When you focus your awareness on the rise and fall of the belly, you encourage diaphragmatic breathing. Diaphragmatic breathing allows the lungs to expand deeply by contracting the diaphragm. The belly will rise and fall. Ideally, the chest should hardly move.
Diaphragmatic movement provides healthy movement to the abdominal organs and pelvic floor. It allows for the most health benefits and will help you experience the most calm and relaxation, allowing you to feel safe and your body to heal from stress or anxiety.
Love and Light of your journey!
Source:
Teachings have been derived from lessons learned in the Chopra Health Certification courses.